South Okanagan Yoga Academy Yoga Teacher Training Programs

Featured Asana

For this pose, we will approach Trikonasana as part of a lunging sequence

Begin in Tadasana, and inhale deeply, raising the arms overhead. Exhale and fold forward into Uttanasana. Step the left leg back into a lunge. Plant the left foot firmly onto the floor with a slight angle forward. Lower your right hand down beside the right foot and become stable. Slowly sweep the left arm up towards the ceiling, directly in line with the lower arm. This will help to open your chest. Slowly extend your left arm over the left ear. If the neck is comfortable, look up past the inner left elbow towards the ceiling, otherwise, look straight ahead. This is Parsva Konasana.

From Parsva Konasana, slowly straighten through the front leg. Adjust the position of the right hand to an area of comfortable tension, allowing it to remain on the floor, or sliding it up to rest on the ankle, shin, or even above the knee. Ensure that the feet are still in the same position (front foot pointing straight forward, back foot either parallel to the back edge of the mat or angled slightly forwards).

Bring the left hand up to touch the shoulder and roll open through the chest, then extend the arm up straight. Both arms should create a line of energy shooting down and up from the body. Open up through the top hip to create more openness through the hips and chest. If your right hand is extended down to the ankle or floor, this pose is called Utthita Trikonasana. Triangles are very solid with three edges—feel that strength in this pose.

When coming out of the pose, engage through the core and press into the front foot to lift up to a standing position. Turn the front foot parallel to the front edge of the mat. Keep the legs spread apart. Fold into Padottanasana to counter stretch. Return to Tadasana before entering the sequence on the opposite side.

Precautions include:

• Neck injuries
• Back issues
• Hyperextension of the front leg
• Low Blood Pressure and High Blood Pressure
• Cardiac Conditions

Modifications include:

• Keep the gaze downwards or straight forward for neck injuries
• Keep a slight bend in the knee for back concerns
• Keep hamstrings engaged and a firm engagement of the front foot to prevent hyperextension
• Could do triangle with the back against the wall for those with LBP
• Use the wall for support and don’t drop head below heart for those with HBP or cardiac conditions

Benefits include:

• Stretches the calves, hamstrings, arms, and spine
• Opens hips and chest
• Promotes balance
• Awareness of lateral stretch of the spine
• Counter stretches the bent leg in Side Angle

Counterbalance:

• Padottanasana